(upbeat music) - What's up Calisthenics athletes? It's Chris Heria. Welcome to another thenx video. Today I'm going to be showing you how to get a crazy shoulder workout. The serious pump, using no weight just a little resistance
band, a piece of equipment that's super lightweight that you could take absolute anywhere and get a solid workout in with. Each resistance band comes with its own amount of resistance. So getting a thicker band is like picking up a heavier dumbbell. Now you can use resistance
bands for assistance and exercise as well and it
will do the opposite effect. The thicker the band is the more weight it's going to alleviate from your body to allow you to do an exercise that you may not have the
strength to yet to do so. Or to alleviate some weight
so that you're able to increase your repetitions
and build more strength. But for today, we're
gonna be using the bands for resistance. And this is going to be all the weight that we're gonna need for today's workout. Now, if you need a resistance
band to take your training with you everywhere, visit thenx.com/shop. We have them all in the shop from lighter bands like these red ones to thicker bands that have
a lot much more resistance. So if you don't have one get yours right now at thenx.com/shop. Now in order to get an
effective shoulder workout you need to make sure that you're hitting all three heads of your shoulders. That's going to be your
frontal, medial and rear delt. Now there's a lot of
shoulder exercises out there but not all of them engage
all three of your delts. And some shoulder
exercises emphasize mainly on just one delt. So you have to make sure that you're selecting
the right combination of shoulder exercises to make sure that you're getting a full
complete shoulder workout and that you're hitting all
areas of your shoulders. That's not only going to
strengthen your shoulders to its fullest potential,
but it's also going to prevent muscle imbalances and injuries. A lot of times we have
shoulder impingements where we have pain in our
shoulders because we're lacking in one of the delts. Most commonly the rear delt. But today I'm going to
show you how to effectively hit your rear delt as
well as all of your delts with just this little resistance bands. So if you're ready to get started make sure you download the Thenx App in the App Store or Google Play Store. Open up to the YouTube workout section you should be able to find this routine, have your resistance band in hand and you're ready to get started. Now to start off, we're
going to be focusing on our rear delt as it's
the most neglected one. So I'm going to take my resistance band and you can just tie it
around any stable surface. A lot of times when I'm in the house, I'll probably put this on like a doorknob something like that. So you can put it through. Now the first exercise we're
going for it is Face Pulls. Let me angle myself so
you can get a better view. I'm holding both sides
of the resistance band. I'm going to squeeze my
scapulas back, squeeze my core. I'm going to bring it
all the way to my face and right back down. Well range of motion. Let's go for it to 15 reps. When doing your Face Pulls, you want to have a tight grip on the resistance band but
you want to be emphasizing pulling from your elbows and squeezing your scapulas
and shoulder blades behind you trying to get your shoulder
blades, to touch each other. As you slightly pull up towards your eyes. (upbeat music) Alright, there we have the
first exercise Face Pulls. That's going to be
engaging our rear delts. So now we're going to go into
the next rear delt exercise. That's going to be Single
Arm Rear Delt flies with the resistance band. And since I have one band today I'm going to be doing each arm isolated. You can do both if you have two bands but it's good to do it
isolated on both sides as well cause it can cure muscle imbalances and strengthen each individual side. So you want to have a
tight grip on the band. You want your feet, shoulder width apart and we're going to have a slight angle in so that we have more range
of motion When we come out with our arm. To keep your core tight
you're going to come out from your rear delt and your elbow. Come right back in control
the whole entire movement, 12 on each side. (upbeat music) Alright let's switch. Keep the nice angle so we
have more range of motion. All the way up. (upbeat music) Alright. Now if you notice I'm not
bending my arm like this. I'm keeping my arms
straight so I can really engage my rear delt. As it's coming down, I'm staying straight and as it's coming back out I'm keeping my arm straight as well. Alright, so now we're ready to move on to the next exercise. That's going to be Ski's
with the resistance band, the last rear delt exercise. So we're going to hold
the resistance band, have a really good
grip, be right in front. We want our feet, shoulder width apart and again, our core tight
scapulas pulled back. We're going to come down
almost like we're getting into a deadlift position. And from here, we're going to bring our arms straight back. Again our arms have to stay straight to really engage our rear delt. So take full range of
motion and come right back. 12 on each side. (upbeat music) Alright, switch. (upbeat music) Last one, squeeze hold hold hold. Alright, that's going to be
the last rear delt exercise and as I was getting into this exercise I took an extra step back just to add more resistance
for the movement. The further you are, and
the more tension there is on the resistance band, of
course the more weight and resistance is going to
be applied to the exercise. And if this is too easy you can always pick up a thicker band and it's definitely gonna
get a whole lot harder. Now we're ready to start emphasizing on our frontal delt with
these next exercises. First one is going to be
Straight Arm Frontal Raise with the resistance band. Now I'm doing these
Straight Arm because this is really going to strengthen
your tendons as well and build your straight arm strength for more advanced exercises
like Full Punch Holes and pressing up into a handstand
from a full punch position. So if you're just getting started, you don't have to lock out
your arms completely straight. But try to keep them
as straight as possible and over time, as you continue
to strengthen this exercise and the ligaments and
tendons associated with it, you should be able to lock out your arm and start doing this
exercise with your arm completely locked out start developing that straight arm strength. So let's get right into it. We're going to be doing isolated arms. I'm gonna start with
one, have a nice grip. As you can see, I'm going to
try to overcrow my arm a bit kind of like a false grip to
emphasize that I'm pushing from the ditch with my elbow,
as well as my frontal delt. See just like that. Now I'm at the side of the resistance band so that I'm not hitting
myself when I come up. Right? So you want to stand to the side. We're going to go for 12 repetitions keeping your arms straight pushing your frontal
delt forward right back. Now if your arms are straight locked out, you should be leading with
the ditch of your elbow. As well as your frontal delt. (upbeat music) Alright, let's go ahead and switch. (upbeat music) Last one, hold it. Nice and straight. Alright, that is a killer
frontal delt exercise. It's also one of the best exercises to develop straight arm strength necessary for Full Plunge
Pushups, and way harder advanced exercises like
pressing from a plunge to a handstand and back down. We're going to move on to the
next frontal delt exercise with Anterior Raises. So we're going to go
ahead and turn around. We're going to have a
pronated grip and we're going to bring our hands all the
way up, all the way back down. Keep your arms straight. Let's go for 10 reps. (upbeat music) You want to make sure that
you keep your back straight and you're still bringing
your scapulas back. (upbeat music) Alright, so with the first exercise we were really emphasizing
on the first 90 degrees. Now with this next exercise, we're working on the rest of the 90 degrees
completing 180 degrees. The full range of motion
for our anterior delt. So now we're ready to move
on to our medial delts which is the last head to
complete our shoulders. Also keep in mind that the
majority of shoulder exercises are almost always
engaging your medial delts and many shoulder exercises
engage your anterior as well which is why we had one
more rear delt exercise then our medial and our anterior because we're already
indirectly hitting anterior and medial delts so often every time we do bench
press, pushups, handstands and other exercises that you
may do throughout the week which is why the rear delt
tends to be more underdeveloped compared to your other two delts. So on our shoulder days
we want to make sure to show extra love to our rear delts. Now we're ready to hit our medial delts which we'll be using Lateral Raises. And we go ahead and take off this band. I'm going to stand on the band,
give it as much resistance as I would use for a lateral raise. That's of course, as much resistance as it will allow me to complete this move with perfect form but also
complete the repetitions. In this case, we're
going to go for 15 reps on both sides to keep your core tight, stand up straight, fix shoulder
width apart, shoulders back and bring it all the way
up, all the way back down. (upbeat music) Well the last one you want to make sure to really squeeze and
control the entire movement all the way up and all the way down. Alright, here we go get a good grip. All the way up, all the way down. (upbeat music) Alright. That was the last rep right there and now I have one last exercise for you. This last exercise is going to
emphasize on our medial delt as well as our frontal delt. That's going to be Shoulder
Press with the resistance band. Now I would always recommend
to do the progression, pipe pushups or elevated pipe pushups. As these are direct progressions to train to develop your strength to eventually be doing
freestanding handstand pushups, 90 degree push-ups and a lot more. And these progressions take
absolutely no equipment. It can be done everywhere but since we're using
resistance bands today I'm going to be showing you
how to do a Shoulder Press with just the resistance bands. So I'm going to use a thicker band, to add more resistance add more weight to this exercise. I'm gonna step on the band, about shoulder width apart. I'm going to bring it up. From right here, I'm going to press up bring it behind my head, press up in front up. Let's go for 20. Keep your core tight. (upbeat music) Alright, there we have it. The last exercise to finish off this effective shoulder routine using nothing but resistance bands. And as you can see, my
shoulders are pumped. Keep in mind that your body
doesn't know the difference between what type of
resistance that you're using. Body weight, weights, or resistance bands resistance is resistance. All of them can be used to build muscle and each and every one of them have their own specific advantages. So make sure that you incorporate all forms of resistance in your training if you really want to be the
sharpest blade in your toolbox. So if you're able to make it through this routine
with me, congratulations you're on way to building
some solid shoulder strength and the more you do this routine you're definitely going to
get a whole lot stronger and be able to go for more rounds. You want to be able to do at least 3-4 rounds to complete this routine and to benefit the most
out of this workout. And don't forget to get this workout and many more getting in
the best shape of your life make sure you sign up the
thenx.com and become a member to get full access to
our workout programs, daily workouts and technique guides that are going to have you shredded. Don't forget to download the Thenx App in the app store to take our workouts with you everywhere and join the millions of other thenx athletes around the world getting in the best shape
of their lives right now. If you enjoyed the video
don't forget to smash that like button, leave
a comment down below. Let me know you want the
next video to be about and share this video with a friend that can use a resistance band workout to get shredded from anywhere. And if you haven't already
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